Leg Curl:
4 sets. Enough to pump up my hams for squats.
Squats:
135/10
185/8
225/5
275/3
315/2
365/1
405/1
425/2
455/2
Home after to eat.
Tuesday, April 8, 2014
Wednesday, April 2, 2014
Monday Squats and the Sole Competitive Appearance of Sexual Chocolate
Seated Leg Curl:
4 sets
Squats:
Bar/15
135/10
185/8
225/5
275/3
315/1
365/2,2,2,2,2
Leg Press:
3pl/15
4pl/12
5pl/10,10
Seated Leg Curl:
4 sets
This was a bit up there in volume for the tail end of a meet prep when I usually keep things to minimum. At this phase I just make sure the bar is moving pretty good and I only do assistance to keep blood moving around.
Well What Happened Was.........
So my plans on the competitive side had a couple things in it.. 1.) Compete at a USAPL meet to get a total 2.) Take that total and go to USAPL Raw Nationals and qualify for the raw meet at the Arnold. 3.) Also do one or two more meets to try and qualify for Raw Unity.
Well, it seems as of now, Nationals is out. I simply cant afford it. Other meets are out as well as I simply cant afford those. So I'm looking to do well at the Nebraska State. Hoping I can nail down two other part time jobs (in addition to the one I have) but it ain't looking to good.
I'm not starting a gofundme.com campaign, so don't worry. Something will turn the tide I hope, but as of now, one meet only. So get your popcorn ready, because you'll only see Sexual Chocolate in his singlet once this year.
4 sets
Squats:
Bar/15
135/10
185/8
225/5
275/3
315/1
365/2,2,2,2,2
Leg Press:
3pl/15
4pl/12
5pl/10,10
Seated Leg Curl:
4 sets
This was a bit up there in volume for the tail end of a meet prep when I usually keep things to minimum. At this phase I just make sure the bar is moving pretty good and I only do assistance to keep blood moving around.
Well What Happened Was.........
So my plans on the competitive side had a couple things in it.. 1.) Compete at a USAPL meet to get a total 2.) Take that total and go to USAPL Raw Nationals and qualify for the raw meet at the Arnold. 3.) Also do one or two more meets to try and qualify for Raw Unity.
Well, it seems as of now, Nationals is out. I simply cant afford it. Other meets are out as well as I simply cant afford those. So I'm looking to do well at the Nebraska State. Hoping I can nail down two other part time jobs (in addition to the one I have) but it ain't looking to good.
I'm not starting a gofundme.com campaign, so don't worry. Something will turn the tide I hope, but as of now, one meet only. So get your popcorn ready, because you'll only see Sexual Chocolate in his singlet once this year.
Monday, March 31, 2014
Assistance work and Larry's "Feel old" fact of the Day
BTN Press:
Bar/30
95/15
135/10
155/8
185/6
225/1 (questionable second rep)
Laterals:
30/12
40/10
50/10
Pulldowns:
4 sets
Pressdowns:
150 reps total.
Moving dat dere blood around. Not really pushing assistance a ton, but making sure I get in the work to keep me healthy and still keep the smaller muscles strong.
It's how old?!?!?!?!?!
If you were any red blooded american male in the 1990's, you no doubt had a Super Nintendo. Main reason was because Sega Genesis sucked a humongous one in terms of graphics. But today, in 1994, we were introduced to one of the greatest baseball games ever made..............
KEN GRIFFEY MAJOR LEAGUE BASEBALL!!!!
Behold the power of the SNES! And this was when Griffey was good. Not always injured.
Squats tonight!!!
Bar/30
95/15
135/10
155/8
185/6
225/1 (questionable second rep)
Laterals:
30/12
40/10
50/10
Pulldowns:
4 sets
Pressdowns:
150 reps total.
Moving dat dere blood around. Not really pushing assistance a ton, but making sure I get in the work to keep me healthy and still keep the smaller muscles strong.
It's how old?!?!?!?!?!
If you were any red blooded american male in the 1990's, you no doubt had a Super Nintendo. Main reason was because Sega Genesis sucked a humongous one in terms of graphics. But today, in 1994, we were introduced to one of the greatest baseball games ever made..............
KEN GRIFFEY MAJOR LEAGUE BASEBALL!!!!
Behold the power of the SNES! And this was when Griffey was good. Not always injured.
Squats tonight!!!
Friday, March 28, 2014
Bench day
Bench:
Bar/ a lot
135/12
185/8
225/3
275/2,2,2,2,2
Asst work:
Chins: 8,8,8,8,8
Dips: 10,10,10,10,10
(All done with bodyweight)
Pressdowns: a lot
Weight on the bar was light, but got a good sweat going. I actually feel good about my bench for the first time in awhile. It's slowly coming together. Technique is getting better. Just trying to make sure each session is productive.
Bar/ a lot
135/12
185/8
225/3
275/2,2,2,2,2
Asst work:
Chins: 8,8,8,8,8
Dips: 10,10,10,10,10
(All done with bodyweight)
Pressdowns: a lot
Weight on the bar was light, but got a good sweat going. I actually feel good about my bench for the first time in awhile. It's slowly coming together. Technique is getting better. Just trying to make sure each session is productive.
Tuesday, March 25, 2014
Squats, Raw Unity and a word about coaching and getting coached.
Training:
Squats:
Bar/20
135/10
185/8
225/5
275/5
315/3
365/1
405/1
455/1
500/1
Asst work:
RDL:3 sets
Leg Press: 3 sets
I know people say that 500 looked good when I posted it. But it felt slow to me. Gotta get faster out the hole. Sore all over today as well. Glad I have off work on Wednesday so I can recover a little bit more.
Raw Unity:
I've been trying to get qualified for this meet for the past two years. I was actually invited to come even though I didn't hit the total, but I declined because the timetable didn't match up with school. So I passed. So my goal for this year is to qualify for Raw Unity 2015. I need a 1703 total. Not impossible, but will take some work and discipline. I made a promise to myself to do everything to get into next years RUM, and I meant it. My last name may not be Lillibridge, Lilly or any other bigger stronger lifters, but I will let my own total do the talking. First step is this USAPL Nebraska State meet coming up in a couple weeks. I have been training for that and I haven't really looked past that meet. If I don't hit the total there, there will be other meets. So we'll see how it goes.
Coaching:
I'm no stranger to this iron game. I've been around a bit. One thing that is irking me is the amount of "coaches" there is now. I won't harp on do and don'ts, but there should be some guidelines for picking one.
-Who have they coached?
-What have they accomplished?
I realize there are exceptions. Not everyone needs to be superstar stellar to be a good coach (they usually make the worst ones) but they should have a steady track record for helping people hit their goals and also should have walked the walk themselves at some point. I don't care of its bodybuilding or powerlifting. Quit giving your money to "wack-a-mole" trainers and coaches who promise you the world. I won't go into who are some of the more credible coaches are, but if you look, read and think, you KNOW who knows their shit.
The role of a client:
Do the work that you paid to get. Period. Your coach is not a mind reader, therefore you have to *gasp*, open up your mouth and talk to them when you have concerns or something is legitimately not going right. Also, if you have a coach, odds are you have a decent amount of cash (blanket statement, but having a coach is a LUXURY), so eat the food you need to eat and get the supplements you need. The work you do will show onstage, and with so many getting coaches nowadays, lots of them will not hesitate to fire you as a client if they feel you'll bring discredit to their name.
Squats:
Bar/20
135/10
185/8
225/5
275/5
315/3
365/1
405/1
455/1
500/1
Asst work:
RDL:3 sets
Leg Press: 3 sets
I know people say that 500 looked good when I posted it. But it felt slow to me. Gotta get faster out the hole. Sore all over today as well. Glad I have off work on Wednesday so I can recover a little bit more.
Raw Unity:
I've been trying to get qualified for this meet for the past two years. I was actually invited to come even though I didn't hit the total, but I declined because the timetable didn't match up with school. So I passed. So my goal for this year is to qualify for Raw Unity 2015. I need a 1703 total. Not impossible, but will take some work and discipline. I made a promise to myself to do everything to get into next years RUM, and I meant it. My last name may not be Lillibridge, Lilly or any other bigger stronger lifters, but I will let my own total do the talking. First step is this USAPL Nebraska State meet coming up in a couple weeks. I have been training for that and I haven't really looked past that meet. If I don't hit the total there, there will be other meets. So we'll see how it goes.
Coaching:
I'm no stranger to this iron game. I've been around a bit. One thing that is irking me is the amount of "coaches" there is now. I won't harp on do and don'ts, but there should be some guidelines for picking one.
-Who have they coached?
-What have they accomplished?
I realize there are exceptions. Not everyone needs to be superstar stellar to be a good coach (they usually make the worst ones) but they should have a steady track record for helping people hit their goals and also should have walked the walk themselves at some point. I don't care of its bodybuilding or powerlifting. Quit giving your money to "wack-a-mole" trainers and coaches who promise you the world. I won't go into who are some of the more credible coaches are, but if you look, read and think, you KNOW who knows their shit.
The role of a client:
Do the work that you paid to get. Period. Your coach is not a mind reader, therefore you have to *gasp*, open up your mouth and talk to them when you have concerns or something is legitimately not going right. Also, if you have a coach, odds are you have a decent amount of cash (blanket statement, but having a coach is a LUXURY), so eat the food you need to eat and get the supplements you need. The work you do will show onstage, and with so many getting coaches nowadays, lots of them will not hesitate to fire you as a client if they feel you'll bring discredit to their name.
Friday, March 21, 2014
Bench Day
Bench:
Bar/30 some odd reps
135/15
185/10
225/8
added blue Sling Shot
285/6
315/3,3 (full pause)
335/6 (full pause)
Incline Press: 2 sets
Dips:4 sets
Chins 4 sets
Pressdowns: 100 reps
Late one that day, but fairly quick. Gym is emptying out because of Spring Break so it leaves a lot more space to work with. Happy Larry Dance.
Bar/30 some odd reps
135/15
185/10
225/8
added blue Sling Shot
285/6
315/3,3 (full pause)
335/6 (full pause)
Incline Press: 2 sets
Dips:4 sets
Chins 4 sets
Pressdowns: 100 reps
Late one that day, but fairly quick. Gym is emptying out because of Spring Break so it leaves a lot more space to work with. Happy Larry Dance.
Wednesday, March 19, 2014
Training Catch-Up, a Little of Outside Stuff and a Good Video
Monday
Squats:
Bar/15
135/10
185/8
225/6
275/4
315/1
265/1
385/1
315/4
Leg Curls: 4 sets
Leg Press: 2 sets
I was actually supposed to go heavier for reps, but guess what? I'm not strong enough to handle it and stuff just felt very off that day. I can tell things went South by how my body feels right now. Sore knees and lower back. I should've just stayed with 315 and went for sets of 5-8, but that was my mistake. So the work continues to get better in the squat. Still feel my best total is coming. Just don't know when.
Bench and Deadlift training:
I'm actually happy on how these are turning out. I'm pulling exclusively from a deficit and getting better each week. I just have to deal with those hexagonal plates the rec have. They throw me off a bit. Bench training is going strong. I have to add in more heavy triceps for reps. Pretty pleased overall.
Life:
School is fine.
Video:
A talk with Ed Coan and Steve Goggins. YES!
Squats:
Bar/15
135/10
185/8
225/6
275/4
315/1
265/1
385/1
315/4
Leg Curls: 4 sets
Leg Press: 2 sets
I was actually supposed to go heavier for reps, but guess what? I'm not strong enough to handle it and stuff just felt very off that day. I can tell things went South by how my body feels right now. Sore knees and lower back. I should've just stayed with 315 and went for sets of 5-8, but that was my mistake. So the work continues to get better in the squat. Still feel my best total is coming. Just don't know when.
Bench and Deadlift training:
I'm actually happy on how these are turning out. I'm pulling exclusively from a deficit and getting better each week. I just have to deal with those hexagonal plates the rec have. They throw me off a bit. Bench training is going strong. I have to add in more heavy triceps for reps. Pretty pleased overall.
Life:
School is fine.
Video:
A talk with Ed Coan and Steve Goggins. YES!
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